Nutrients in 14 ounces of Yam

Raw Yam (Dioscorea spp.).

Macros Ratio

Protein Fat Carbs

94%

14 oz ▼

Macro Nutrients

Yam

Energy468 kcal

16%

Raw Yam has 468.33374 kcal of Energy per 14 ounces, which is 16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.67 g

0.7%

Raw Yam has 0.6747181 g of Fat per 14 ounces, which is 0.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.46%

Raw Yam has 0.14685041 g of Saturated Fat per 14 ounces, which is 0.46% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.048 g

2.98%

Raw Yam has 0.04762716 g of Omega 3 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.25 g

1.5%

Raw Yam has 0.25401152 g of Omega 6 per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yam has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate111 g

85%

Raw Yam has 110.6537684 g of Carbohydrate per 14 ounces, which is 85% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2 g

2.74%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Yam has 1.984465 g of Sugars per 14 ounces, which is 2.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber16.3 g

43%

Raw Yam has 16.272613 g of Fiber per 14 ounces, which is 43% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.07 g

11%

Raw Yam has 6.0724629 g of Protein per 14 ounces, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yam

Vitamin A27.8 μg

3.1%

RAE, retinol activity equivalents

Raw Yam has 27.78251 μg of Vitamin A per 14 ounces, which is 3.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.44 mg

37%

Thiamine

Raw Yam has 0.44452016 mg of Vitamin B1 per 14 ounces, which is 37% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.77%

Riboflavin

Raw Yam has 0.12700576 mg of Vitamin B2 per 14 ounces, which is 9.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.2 mg

13.7%

Niacin, nicotinic acid, niacinamide

Raw Yam has 2.19084936 mg of Vitamin B3 per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.25 mg

25%

Pantothenic acid

Raw Yam has 1.24624402 mg of Vitamin B5 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.16 mg

89.5%

Pyridoxine

Raw Yam has 1.16289649 mg of Vitamin B6 per 14 ounces, which is 89.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B991 μg

23%

Folates and Folic Acid

Raw Yam has 91.28539 μg of Vitamin B9 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Yam has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C68 mg

75.4%

Ascorbic acid

Raw Yam has 67.868703 mg of Vitamin C per 14 ounces, which is 75.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Yam has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.4 mg

9.26%

Tocopherols and Tocotrienols

Raw Yam has 1.3891255 mg of Vitamin E per 14 ounces, which is 9.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.13 μg

7.6%

Phytomenadione or phylloquinone

Raw Yam has 9.128539 μg of Vitamin K per 14 ounces, which is 7.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yam

Calcium67.5 mg

6.75%

Raw Yam has 67.47181 mg of Calcium per 14 ounces, which is 6.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.71 mg

78.5%

Raw Yam has 0.70646954 mg of Copper per 14 ounces, which is 78.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.14 mg

26.8%

Raw Yam has 2.1432222 mg of Iron per 14 ounces, which is 26.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium83.3 mg

20%

Raw Yam has 83.34753 mg of Magnesium per 14 ounces, which is 20% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.58 mg

68.5%

Raw Yam has 1.57566521 mg of Manganese per 14 ounces, which is 68.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus218 mg

31%

Raw Yam has 218.29115 mg of Phosphorus per 14 ounces, which is 31% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3239 mg

95%

Raw Yam has 3238.64688 mg of Potassium per 14 ounces, which is 95% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Yam has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium35.7 mg

2.4%

Raw Yam has 35.72037 mg of Sodium per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.95 mg

8.66%

Raw Yam has 0.9525432 mg of Zinc per 14 ounces, which is 8.66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water276 g

7.47%

Raw Yam has 276.237528 g of Water per 14 ounces, which is 7.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Yam:

14 ounces of Yam has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K.
This vegetable has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Yam:

14 ounces of Yam has outstanding amounts of Potassium.
It is an excellent source of Copper, Iron, Manganese and Phosphorus.
It also has a good amount of Magnesium and Zinc.
This vegetable has some Calcium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Yam:

14 ounces of Yam has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber.
It also has a good amount of Protein.
This vegetable has some Omega 3 and Sugars.
While 14 ounces of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Raw Yam with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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